How Much Protein Do 2 Slices of Deli Turkey Have?

December 5, 2025 •

3 min read

According to Foster Farms, a 2-ounce serving, which is roughly equivalent to two slices of their oven-roasted deli turkey breast, contains 9 grams of protein. This makes deli turkey a surprisingly convenient and protein-packed option for sandwiches and snacks.

Quick Summary

The protein content in deli turkey can vary based on brand and thickness, but typically two slices provide a significant protein boost. Factors like meat processing, additives, and sodium content also play a role in its nutritional profile. Understanding these details helps consumers make more informed dietary choices.

Key Points

Typical Protein Range: Two standard slices of deli turkey generally provide between 9 and 12 grams of protein, though this can vary significantly by brand and thickness.
Label Reading is Key: Always check the nutrition label for the most accurate protein count and to monitor sodium levels, which can be high in processed deli meats.
Factors Affecting Protein: The protein content is influenced by the cut of meat (white breast meat is leanest), processing methods, and the presence of additives.
Comparison to Other Meats: Deli turkey is often a leaner, higher-protein choice compared to many other deli options like some hams and standard roast beef.
Balanced Meal Planning: Combining deli turkey with other ingredients like whole-grain bread and vegetables can help you create a meal that meets a target of 20-30 grams of protein for satiety and muscle health.
Look for Low-Sodium Options: To minimize sodium intake, seek out low-sodium varieties of deli turkey, which can still provide a substantial amount of protein.

Understanding the Protein in Deli Turkey

While deli turkey is widely recognized as a lean protein source, the precise amount of protein in two slices can fluctuate. Factors such as slice thickness, brand-specific processing, and the inclusion of additives all influence the final nutritional value. For example, a 2-ounce serving from one brand might contain 9 grams of protein, while a thinner-sliced, lower-sodium version might differ slightly. These variations highlight the importance of checking the nutrition label on the specific product you purchase for the most accurate information.

Why Deli Turkey is a Lean Protein Source

Compared to many other deli meats, turkey breast is one of the leanest options. Processed deli meats, unlike unprocessed cuts, are typically a composite of turkey muscle, water, salt, and various additives. Higher quality, less-processed products often offer a better protein-to-fat ratio. The white meat from the turkey breast is naturally lower in fat than the dark meat from the legs or thighs. This makes a lean deli turkey breast an excellent choice for those seeking to increase their protein intake without adding excessive fat.

How Processing Affects Nutritional Value

Processing methods can significantly impact the nutrient profile of deli meat. Curing agents, preservatives, and flavorings can all be added during production. Some products might contain more fillers or binders, which can slightly decrease the protein density per ounce. Low-sodium varieties, for instance, are processed differently to reduce salt content while aiming to maintain flavor. This is why a reduced-sodium turkey breast from a brand like Boar's Head can offer 12 grams of protein per 2-ounce serving, showcasing how specific processing can impact a product's composition.

A Look at Other Deli Meats

To put deli turkey's protein content into perspective, let's compare it with other popular lunch meats. Generally, deli turkey stands out for its high protein and low-fat combination. While roast beef is another lean option, and ham is a common choice, their nutritional makeup can differ considerably.


Deli Meat Type	Protein (approx. per 2 oz)	Fat (approx. per 2 oz)	Sodium (approx. per 2 oz)
Deli Turkey Breast	9-12 g	0.5-2 g	440-680 mg
Chicken Breast	9-10 g	1-2 g	433 mg (reduced-sodium)
Roast Beef	10-11 g	2-3 g	358 mg (reduced-sodium)
Lean Ham	~7 g	~2 g	High (variable)

Note: All values are approximate and can vary by brand and processing.

Making Healthier Choices

For most people, aiming for 20-30 grams of protein per meal is a good strategy for maintaining muscle mass and feeling full. Including deli turkey in your diet can help meet this goal, especially when paired with other protein-rich foods. For example, a sandwich with two slices of deli turkey and a slice of low-fat cheese can easily provide over 15 grams of protein. Additionally, you can find low-sodium varieties of deli turkey to help manage salt intake.

Conclusion: A Reliable Protein Source

Two slices of deli turkey typically offer a solid dose of protein, often ranging from 9 to 12 grams, depending on the brand and cut. It is a reliable and lean option for boosting your protein intake. By examining the nutritional labels, you can select products that align with your specific dietary needs, such as choosing lower-sodium or higher-protein varieties. This popular lunch meat serves as a valuable component of a balanced, protein-focused diet, whether used in sandwiches, salads, or wraps. A varied intake of whole foods, including lean meats, is always recommended for optimal health.

Frequently Asked Questions

The most accurate way is to check the nutritional label on the product packaging, as protein content varies by brand, cut, and thickness.

Yes, especially varieties made from turkey breast. It offers a high protein-to-fat ratio, making it an excellent source of lean protein.

Yes. While a 2-ounce serving (the standard measure) is consistent, the number of slices that make up that 2 ounces will depend on the thickness, so a thicker slice will contain more protein than a thinner one.

Yes. It's important to monitor sodium content, which can be high in processed deli meats. Also, consider any additives used during processing.

While fresh chicken breast and turkey breast have very similar protein content, deli-processed versions can differ slightly. In general, they both offer comparable amounts of high-quality protein.

Fresh, unprocessed turkey meat typically contains a higher density of protein and less sodium per ounce than most processed deli turkey, but both are considered good protein sources.

Use it in sandwiches, wraps, and salads, and pair it with other protein sources like cheese or Greek yogurt to help meet your daily protein goals.